Sit in Dandasana (Staff Pose). Bend your left knee and place the foot on the floor, with the heel as close to the left sitting bone as possible. Keep the right leg strong and rotated slightly inward, grounding the head of the thighbone into the floor. Press the back of the right heel and the base of the big toe away from the pelvis. Make sure the inner left thigh presses firmly against the left side of the torso.
Step 2:
As a preparation for the full pose, twist your torso to the right and press the back of the left shoulder against the inside of the left knee. Use this leverage to lengthen the left side of the torso along the thigh. Then gently unwind and face forward.
Step 3:
Reach your left arm forward and rotate it inwardly, so the thumb points to the floor and the palm faces out to the left. As you reach the left arm forward, lengthen your torso forward and snuggle the left shin into the armpit. Then on an exhalation, sweep the forearm around the outside of the leg. The left hand will press against the outside of the left thigh or buttock.
Step 4:
With another exhalation, sweep the right arm around behind your back. Clasp the right wrist in the left hand. Exhale and extend your torso forward from the groins, keeping the lower belly long. Lower the front torso as closely as possible to the right leg. Be sure the shoulders don't scrunch up into the ears; draw the shoulders blades actively down your back.
Step 5:
Stay in position for 30 seconds to a minute, then come up as you inhale. Repeat on the other side for the same length of time.
Beginner's Tip:
Because of tightness in the groins, beginners often have difficulty keeping the bent-knee thigh close to the side of the torso. This makes it more difficult to notch the shin into the armpit and wrap the arm around the leg. As you bring the arm forward in preparation for the pose, grip the bent-knee shin with the opposite-side hand and pull the thigh in against the side torso.
Modifications and props:
To move more deeply into the forward bend in this pose, it's helpful for beginning students to sit up high on a bolster or thickly folded blanket. Beginners can also use a strap between the hands if there's some difficulty in clasping the hands behind the back.
Deepen the pose:
Once in the full pose, you can increase the stretch in the shoulders and chest and further lengthen the front torso by reaching your hands back away from the torso and straightening your elbows a bit.
Partnering:
If you're having difficulty keeping the inner thigh of the bent knee pressed to the side of the torso, a partner can help. Perform steps 1 through 3 as described above. Have your partner stand behind you. She should then use her hands to press your torso and thigh closer together.
Info
One of seven legendary seers, credited with composing the hymns collected in the Vedas.
Benefits:
Calms the brain
Massages the abdominal organs.
Stretches the spine and shoulders
Stimulates abdominal organs like the liver and kidneys
